Rest

Snatch Push Press 3/60% 3/70% 3/80%
Snatch 3/45% 3/55% 2/65% 2/75% 3-5×1/80%
Clean & Jerk 2/45% 2/60% 1/70% 3-5×1/75%
RDL 5/60% 5/70% 6+/80%

Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 1-2×10
-Barskie HSP+HPS+DS 1-2×5
-Barskie Deadlift+HHMC+PP 1-2×10
-Barskie HCP+HPC+DC 1-2×5
-3 Pos Snatch (Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 3x1ea/
-3 Pos Clean(Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 1ea/
-Clean & Jerk 1-1-1-1-1-1-1 reps

Strength Training (15-20mins.)
Press 3/70% 3/80% 3+/90%

Gymnastics Training (15-20mins.)
-Hand Stand Balance (look at toe to hand) 2-3x15sec.
-Hand Stand Lean & Pull Away 2-3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3-4×8-10
-Hand Stand Push Up 5-10-15-10-5
-Ring Push ups 5-10-15-10-5
-Ring Dips (Fit Up) 5-10-15-10-5
-Ring Bubaca’s & Skin the cat 3-6-9-6-3